Bee Active Personal Training 8 Week Challenge Nutrition Handbook - Sept 2013 | Page 31

Exercise Strategy

Running Tips

T

o prepare for running walk briskly for 3-5
minutes taking deep breathes. This will
relax the muscles and joints, and increase
the blood flow through them to prepare them for
exercise.
You know you’re running at the right speed when
you can run and hold a conversation. Once your
body has become accustomed to running then
you can look to increase the speed at which you
run.
When you’re starting out, pace yourself. Running
too fast or for too long can cause you to become
fatigued and the muscles to be sore the next day.
This will potentially prevent you from running for
several days. Build your runs up and you will be
able to do more.

?Beginners will burn more fat from running than
from any other source of cardio training.
? unning strengthens your heart, muscles,
R
bones and immune system.
? unning lowers the release of cortisol, which
R
causes stress.
? unning reduces the sodium from your body.
R
The long term effect of this is to reduce the risk
of type 2 diabetes. It also releases hormones
which prevent cardiovascular disease.
? our body’s circulatory system will improve.
Y
Your heart becomes stronger and bigger and
your resting heart rate lowers. This reduces
your risk of heart attack.
? ou will use most of the muscles in your body,
Y
burning more calories.